This list of 10 dietitian-approved superfoods is nutritious and packed with infllamtion-fighting antioxidants.
I can’t believe another fall has officially come to an end! While I am sad to say goodbye to the warmer weather, I love the holidays and all the hearty and healthy foods that are available in winter.
Vibrant and nutritious produce is abundant in winter, and the options are packed with vitamins, minerals and antioxidants. Eating your fair share of winter produce can help reduce inflammation and strengthen your immune system to reduce winter viruses.
Luckily, these foods are accessible, affordable and easy to use. Check out the list of my top 10 winter foods that fight inflammation and make you healthier overall.
Cranberries
My mind immediately goes to Thanksgiving cranberry sauce when I hear the word ‘cranberry’, but this fruit should not be limited to one day of the year.
The deep red color of cranberries comes from a plant compound called anthocyanin, which has antioxidant and anti-inflammatory properties. Antocyanins have been shown to reduce the risk of certain types of cancers and benefit the heart.
Cranberries also contain the plant compound, proanthocyanidins, which is thought to improve blood cholesterol levels and lower blood pressure.
Not to mention that the antioxidant properties of cranberries reduce inflammation, which may help speed up the recovery process after a workout.
In addition, cranberries and their juice may protect against Urinary Tract Infections (UTIs). And, cranberries are rich in Vitamin C, which benefits the immune system.
The only problem is that cranberries are extremely tart, so most varieties in the store have some sugar added. You can buy whole cranberries and add just a dash of sweetener for a lightened up cranberry sauce.
If you are looking for a healthy, plant-based lunch idea that incorporates cranberries, check out my Chickpea Salad Sandwich with Dried Cranberries & Apple recipe.
Pomegranates
Pomegranates are rich in antioxidants, Vitamin C and B vitamins. They also contain the plant compounds punicalagins and punicic acid, which give them their potent antioxidant and anti-inflammatory properties.
Pomegranates are also high in quercetin (a flavonoid compound) and nitrates, both of which are believed to help with muscle function, athletic performance and post-workout recovery.
A study suggests that pomegranates have antioxidant and anti-inflammatory effects during and following exercise. This ruby red fruit may increase blood vessel diameter, which improves blood flow and oxygen delivery to the muscles during exercise and reduces time to fatigue.
The study also suggest eating pomegranates enhances endurance and strength and increases post-exercise recovery.
Try them in this Crispy Roasted Brussels Sprouts with Pomegranate Seeds side dish.
Pumpkin
You may be ‘pumpkined out’ by the end of fall, but this orange gourd is a seriously impressive superfood that offers some incredible health benefits.
Pumpkin is a good source of fiber and has more than 200% of your daily Vitamin A, a nutrient that is beneficial for the eyes. It’s also a good source of Vitamin C and Vitamin E, all of which are antioxidants and support immune health.
Pumpkins also contain potassium, an important electrolyte for hydration during workout. Electrolytes prevent muscle cramping and fatigue.
Better yet, pumpkin seeds are a great source of magnesium, a mineral that boosts energy production and supports muscle and nerve function.
Pumpkin seeds are also a good source of iron and phosphorus, which help to deliver oxygen to the muscles and improve muscle function. Looking for pumpkin inspiration? Here are of my favorite healthy pumpkin recipes:
- Vegan Pumpkin Chocolate Chip Muffins
- Healthy Vegan Pumpkin Bread
- Vegan Pumpkin Chili
- Pumpkin Swirl Salted Brownies
- Pumpkin Apple Muffins
Sweet Potato
Sweet potatoes are an excellent source of complex carbohydrates, which break down slowly and provide long lasting energy to fuel a workout. They also contain anthocyanins, otherwise known as plant compounds that fight post-workout inflammation.
Sweet potatoes are rich in Vitamin A, with up to 100% of your daily Vitamin A in one medium sweet potato. Consuming enough vitamin A is especially important if you’re training intensely, since this vitamin contributes to a healthy immune system.
One of my favorite ways to eat sweet potatoes is in this Sweet Potato & Kale Quesadilla recipe. A quick and easy dinner that only requires 4 simple ingredients – kale, sweet potato, parmesan cheese and whole-wheat tortillas.
Squash
If you’ve been to the grocery store recently, you’ve likely seen the beautiful display of winter squash. From butternut to spaghetti squash, the choices are endless – each offering nutritional benefits for athletes.
Squash is a fall and winter superfood that is high in Vitamin A, B, C, complex carbs, fiber, potassium and magnesium. And while fiber may help move along the digestive system, the fiber in squash likely won’t cause gastrointestinal distress during a workout.
Squash is also a great way to load up on Vitamin B6, which helps break down amino acids and muscle glycogen into glucose. Squash is also rich in potassium for improved muscle function and hydration And if you’re looking for food that will boost your immune system over the next few months, the Vitamin A content in squash is great for exactly that.
If you’re racking your brain for tasty ways to cook squash, I have heaps of recipes that take squash to the next level!
Apples
Apples are one of my favorite cold weather fruits! They are so versatile and can be added to muffin mix, salads, pie, pancakes and a crisp. And with apple-picking season officially here, you may be left with way too many apples and no idea how to use them all.
Apples are rich in the flavonoid quercetin, which exists in the skin of the fruit. Quercetin offers immune-boosting, antioxidant, anti-inflammatory and heart health benefits. The anti-inflammatory properties of quercetin may reduce muscle stiffness and swelling that often occurs after a high intensity workout.
In addition, studies have linked the antioxidant and anti-inflammatory properties of apples to improved bone health – lessening your risk of injury and fractures.
If you’re looking for some ideas as to how to use your leftover apples in a healthy and plant-based way, try some of my recipes below!
- Apple Protein Pancakes
- Frisée Salad with Apples & Goat Cheese and Maple Vinaigrette
- Pumpkin Apple Muffins
Brussels Sprouts
This tiny cabbage is soaring in popularity, and that’s a good thing because they pack a nutrient punch!
Brussels sprouts are a great source of fiber, potassium, folate, Vitamin C and Vitamin K. In fact, 1 cup of brussels sprouts meets 100% of the RDA for potassium, which is important for blood clotting and for improved wound healing. Folate forms an integral part of metabolism and DNA formation.
And Vitamin’s C and K play a role in immune health and blood clotting. If you’re looking for some ideas as to how you can brussels sprouts your new favorite fall vegetable, take a look at some of my brussels sprouts recipes:
- Sweet orange glazed brussels sprouts flatbread
- Brussels sprout and grapefruit slaw
- Brussels sprout naan pizza with an egg on top
Cauliflower
Cauliflower is an incredibly versatile cruciferous vegetable, with a flavor and texture profile that can elevate any recipe. From cauliflower steak to cauliflower rice, it has become one of the trendiest vegetables out there!
Cauliflower is a good source of folate, fiber and B Vitamins. But what makes cauliflower a superfood? Well, cauliflower’s main vitamin is immune boosting Vitamin C. Just 1 cup of cauliflower has 77% of the RDI for Vitamin C. Vitamin C keeps your immune system strong to hopefully fight off that winter flu.
Vitamin C is also a precursor for collagen production, which contributes to healthy skin and joints. In addition, vitamin C is a powerful antioxidant that can reduce the inflammation of muscles associated with exercise. For maximum Vitamin C absorption, you’ll want to eat it with a food source rich in iron – like lentils, chickpeas or tofu.
For more ideas of how to incorporate cauliflower into your diet, try these recipes
Beets
Beets- you either love them or you hate them! I have to admit, I haven’t always been a beet fan, but I’m slowly starting to enjoy them more as I find exciting and tasty ways to incorporate them into my recipes.
Beets are packed with nutrients, fiber, minerals and vitamins. More specifically, they contain the antioxidant, betaine, which is good for reducing inflammation.
There is also lots of conversation about the benefits of beetroot juice. Beets contain nitrates, which the body converts to nitric oxide in the body. This conversion helps the muscles take in oxygen, resulting in less time to fatigue during a workout.
Nitric oxide has been shown to improve cardiorespiratory endurance, increase blood flow and strengthen muscle contraction. On top of that, beets are a great source of Vitamin A and Vitamin K.
One of my favorite ways to eat beetroot is in my Roasted Beet & Orange Quinoa Salad.
Kale
Kale is probably one of the most well known superfoods! And for good reason.
It is rich in Vitamin K and a great source of Vitamin A, C and manganese. Not to mention, this green leafy vegetable is packed with iron– a mineral that vegetarian and vegan athletes need. Eating iron rich plant foods can help prevent iron deficiency anemia and ward off any fatigue that can come if your iron levels are low.
Interestingly enough, kale is also a good source of plant-based calcium. Calcium is an important mineral for bone health, and with adequate intake of calcium, you can reduce your risk of stress fractures.
And anytime you are experiencing some kind of inflammation, dark green leafy vegetables are your go-to due to their high antioxidant levels. Did you know that the darker the vegetable, the higher the antioxidant content? That’s what makes kale such a great food for fighting inflammation.
Here are some of my favorite Fall recipes that include kale:
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